Live Well

Are You Getting Your 5-a-Day?


Everyone knows that fruit and vegetables are good for you and just as many know that we are just not eating enough. Although it is recommended that we eat at least 5 servings for fruit and vegetables everyday, the average amount eaten in Ireland is only 3. Many people find it a chore to even think about getting more fruit and vegetables or sometimes we start out with good intentions but find by the end of the week that we have just not met the targets. It helps to know why fruit and vegetables are so important and below are some tips to help you get that bit closer to your 5-a-day.


What makes fruit and veg so good for us? 
The big reason to eat fruit and vegetables is the vitamins and antioxidants they have. Fruit is a major source of vitamin C – and it is hard to get enough vitamin C form almost any other food. Fruit and veg are also good sources of fibre but their antioxidants are the main selling point. Antioxidants are substances found in fruit and vegetables that help to protect the body from damage by toxins. Toxins turn up in the body in a number of ways. They can be eaten in food or breathed in from pollution. Your body also makes many toxins in its day-to-day metabolism – in much the same way that a car makes exhaust. Antioxidants help your body to deal with all of these toxins and prevent them from building up and causing harm. Toxins in the body that are not dealt with can lead to diseases like heart disease, cancer, Alzheimer’s disease and arthritis. They also cause wrinkles! There are about 4000 different antioxidants out there and even antioxidant pills only contain about 5, so the only way to make sure your body is getting what it needs is to eat the fruit and vegetables everyday.

What is a serving of Fruit or Vegetables?
1 serving is:

1 medium sized piece of fruit – apple, orange or banana
2 small fruits like plums or kiwis
1 large slice of melon or pineapple
1 cup of berries
½ a mango

3 dessertspoons of cooked vegetables or salad
1 bowl homemade vegetable soup
½ an avocado

How can I eat more fruit and vegetables? 
  • One of the easiest ways to eat more fruit is to slice a banana onto breakfast cereal or add a handful of berries like blueberries or raspberries. If you like a hot breakfast like porridge, add some frozen berries just at the end of cooking.
  • Stirfrys are quick and easy way to cook vegetables – use a little oil and flavour with soy sauce.
  • Add lots of vegetables to stews and casseroles. Frozen vegetables like carrots and peas can be added at the last minute.
  • Make it a rule that 1/3 of your lunch and 1/3 of your dinner plate is vegetables or salad – even something as simple as slicing up a tomato!
  • Mash potatoes with cooked carrot or sweetcorn –especially popular with children.
  • Add extra toppings to frozen pizza – mushrooms, tomatoes, onions peppers or tinned pineapple chunks.
  • Slice your favourite vegetables and add to pasta sauces while cooking. Frozen vegetables can be really useful to add to pasta sauces, as they need less cooking.
  • Liquidise fruit and add it to yoghurts and milkshakes or just mix with fruit juice for a fresh fruit smoothie.
  • Look out for some good fruit desserts – stewed apples, poached pears and fruit crumbles are all great ways to get into the fruit habit.
  • Eat lots of colour – different coloured vegetables and fruit have different vitamins and antioxidants. Having a colourful plate means you are getting all the benefits of eating more fruit and vegetables.




Did you know?
Eating a piece of fruit just before lunch and just before dinner may help you lose weight? Studies show that people who eat fruit just before meals can lose up to 1lb a month. The fruit helps to take the edge off your appetite, helping you to eat more slowly and to eat less overall. A simple way to getting your 5-a-day and maintaining a healthy weight!

Spectacular Homemade Vegetable Soup
Vegetable soup is one of the easiest ways to eat more vegetables – and this soup is so easy you can make it even if you’ve never cooked before. It freezes really well so you can make up a large batch and just bring portions to work with you.

Heat 1 tablespoon of olive oil and a small knob of butter in a large saucepan. Chop 1 onion, 1-2 carrots, 2 sticks of celery, 1 leek and ½ a turnip and sauté in the oil for 10 minutes over a low heat. Stir everything occasionally so that it doesn’t stick. Then add 1 chopped clove of garlic, 1 tablespoon of mixed herbs and 1 ½ pints of vegetable stock. Bring to the boil and simmer for 40 minutes. You can eat it as it is or cook for another 20 minutes and liquidise it to a smooth soup. Add some chopped fresh parsley and serve. Serves 4.

Main Navigation

  • © Copyright 2010